Squats, Hips & time on hands
Do the wrist warm-up to get the wrists ready for working!
A1: Two stage quad and hip flexor work
2 x 60-90s of work
Squeeze and relax and go deeper, when you feel the quads relax move into the hip flexors.
B1: Twisting Bear leading to single arm bridge rotations
Starting in bear, hands under shoulders, knees under hips. Step one leg through and push hips to the sky/ceiling. Squeeze glutes and push tall with the base shoulder.
B1: Hamstring PAILs & RAILs
1 x 90s passive, 15s pushing, 15s pulling deeper, 30s passive (each side)
Just to be done once! But go hard with the isometric squeezing.
B2: Wall HS Tuck Jumps
3 x 10 reps
Be light on your feet, learn to push through the shoulders as you jump up!
C1: Squat Routines
2 x whole sequence of:
Lunge Elbow to floor 8r each side
Prayer 8r
Knee travelling over toes 8r each side
D1: Straddle GM > Pancake Reaches 2-3 x 10r
Start with a wide straddle, deliberately arch your lower back and hinge at the hips. The stretch should be in the long adductors and maybe into the hamstrings. Don’t try to go deeper by rounding the spine!
F1: Swing-set to L-sit
2-3 x 10-15 reps
Use blocks if you have them. Push the hips nice and tall, squeeze glutes and allow the head to sink back. As you bring hips down try to push the ground away with the shoulders to allow the bum to travel as far between the hands as possible.